Pilates for Beginners
Master these foundations first. When the routines feel easy in your body, you’re ready to graduate to The Original 10 → — the classic mat sequence.
A complete beginner Pilates mat practice — every exercise from my book, filmed in the studio, with the how-to, the breath, and what to be mindful of. Move through them in order, or open any one on its own.
The Pre-Course
Start here — the groundwork to have before the exercises: what Pilates is, the principles behind my method, the breath and neutral spine, the pelvic floor, the vocabulary, and how to work. Complete this first, then move into the practice.
What Is Pilates?
The method, and what it does.
The Breath & Neutral Spine
How to breathe, where the spine rests.
The Pelvic Floor
The anchor for every exercise.
The GLOW Body Principles
The eight my method is built on.
A Pilates Vocabulary
The movement terms I use.
Pre-Exercise Reminders
Three things to remember first.
Joseph Pilates & Contrology
Where the discipline began.
Prepare
Set the breath, the spine, and the deep core before the work begins — the warm-up from the book.
Breathing Prep
Find the lateral breath.
Arm Circles
Mobilize the shoulders, still the core.
Chest Opener
Open the chest and upper spine.
Cat Stretch
Articulate the spine, flexion to extension.
Rest Position
A restorative spinal stretch.
Abdominal Prep
The first curl — find the deep abs.
Toe Taps
Lower the leg, keep the spine still.
The Work
The beginner mat exercises, in order — each with the how-to, the breath, and a modification.
The Hundred
The breathing warm-up — pump and breathe.
Roll-Down
Articulate down through the spine.
Single Leg Circle
Circle the leg, still the hips.
Rolling Like a Ball
Balance, roll, and control.
Single Leg Stretch
Lower abs meet the breath.
Single Leg Scissors
Scissor the legs with control.
Rest Position Supine
Rock and release the low back.
Spine and Hip Stretch
Rotate and free the hips.
Beginner Shoulder Bridge
Articulate the spine into a bridge.
Spine Stretch Forward
Lengthen and decompress the spine.
Swan
Gentle back extension.
Single Leg Extension
Prone stability and length.
The Mermaid
A long side-body stretch.
Side Kick Series
The side-lying leg series.
Heel Squeezes
Wake the seat and inner thighs.
Swimming
Opposite arm and leg, prone.
Seated Spine Twist
Rotate through a tall spine.
Finishing
Close the practice with length and ease.
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.
Your First Routines — a printable plan
Five short routines that grow with you — from a gentle daily ten minutes to a full mat flow that readies you for the Ten. Print it and keep it by your mat.
Pilates for Beginners — Your First Routines
Start here, then build. Do Routine 1 daily for a week or two, until it feels easy in your body. Then move to Routine 2, three times a week — and keep climbing as each one starts to feel comfortable. Tick the boxes as you go.
Routine 1 · First Steps
- Breathing Prep — 5 breaths
- Chest Opener
- Arm Circles — 5 each way
- Abdominal Prep — 8
- Heel Squeezes — 10
- Cat Stretch — 5
- Rest Position — hold & breathe
Routine 2 · Core Foundations
- Breathing Prep — 5 breaths
- Abdominal Prep — 10
- The Hundred — 50–100 beats
- Single Leg Stretch — 8 each
- Single Leg Extension — 6 each
- Toe Taps — 10
- Shoulder Bridge — 5
- Rest Position Supine — hold
Routine 3 · Strength & Control
- Breathing Prep
- The Hundred — 100
- Single Leg Stretch — 8 each
- Single Leg Scissors — 6 each
- Single Leg Circle — 5 each way
- Swan — 5
- Shoulder Bridge — 6
- Seated Spine Twist — 5 each
- Finishing Stretch
Routine 4 · Full Mat Flow
- Breathing Prep
- Roll-Down — 3
- The Hundred — 100
- Single Leg Stretch — 10 each
- Single Leg Scissors — 8 each
- Single Leg Circle — 5 each way
- Rolling Like a Ball — 6
- Spine Stretch Forward — 3
- Side Kick Series — 8 each
- Swimming — 20 beats
- The Mermaid — 3 each
- Finishing Stretch
Routine 5 · Bridge to the Ten
- Breathing Prep
- The Hundred — 100
- Roll-Down — 4 → toward the Roll-Up
- Single Leg Circle — 5 each way
- Rolling Like a Ball — 8
- Single Leg Stretch — 10 each
- Spine Stretch Forward — 4
- Seated Spine Twist — 5 → toward the Saw
- Side Kick Series — 8 each
- Rest Position — hold
Your Weekly Schedule — 3× a week
Three sessions a week, a rest day between. Move up a routine when the week feels easy.
Pilates for Beginners — Your Weekly Schedule
Three sessions a week (Mon · Wed · Fri works beautifully), with a rest day between. Tick a box each time you practise; move up to the next routine once the week feels easy. Full reps are on each routine sheet.
- Week 1 — First Steps
- Week 2 — Core Foundations
- Week 3 — Strength & Control
- Week 4 — Full Mat Flow
- Week 5+ — Bridge to the Ten
The Way by Gina Santangelo
ginasantangelo.com · © 2026 GLOW Body, LLC · For personal use